Is Soy Lecithin Good or Bad for Me?

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Soy lecithin
is one of those ingredients often seen but seldom understood. Unfortunately,
it’s also a food ingredient that’s difficult to find unbiased, scientifically
backed data on. So, what do you need to know about soy lecithin and why might
you need it?

What Is Soy Lecithin?

Lecithin is a
food additive that comes from several sources — one of them being soy. It is
generally used as an emulsifier, or lubricant, when added to food, but also has
uses as an antioxidant and flavor
protector.

Like many food
additives, soy lecithin isn’t without controversy. Many people believe it carries
potential health dangers. However, few, if any, of these claims are backed by concrete evidence.

You May Already Be Taking It

Soy lecithin
is found in dietary supplements, ice cream and dairy products, infant formulas,
breads, margarine, and other convenience foods. In other words, you’re probably
already consuming soy lecithin, whether you realize it or not. The good news is
that it’s usually included in such small amounts, it isn’t something to be too
concerned about.

You May Take It If You Have High Cholesterol

One of the
more common reasons people turn to adding more soy lecithin to their diet is
for cholesterol reduction. Research on the effectiveness of this is limited. In
one study, animals
treated with soy lecithin experienced reductions in LDL, or “bad” cholesterol,
without reducing HDL, or “good” cholesterol. Another study found similar
findings on humans, with 42 percent reductions in total cholesterol and up to 56 percent reductions
in LDL cholesterol.

Do You Need More Choline?

Choline is an essential nutrient, and part of the neurotransmitter acetylcholine. It’s found in a wide variety of
foods, including soy lecithin in the form of phosphatidylcholine. Without proper amounts of
choline, people can experience organ dysfunction, fatty liver, and muscle
damage. Fortunately, increasing your choline consumption can reverse the effects
of this deficiency.

Even If You’re Allergic to Soy

Although soy
lecithin is derived from soy, most of the allergens are removed in the
manufacturing process. According to the University
of Nebraska, most allergists do not caution people who are allergic to soy against soy
lecithin consumption because the risk of reaction is so small. Still, some people with
extreme soy allergies may react to it, so those who are highly sensitive are cautioned
against it.

Soy lecithin
is a generally safe food additive. Because it is present in such small amounts
in food, it’s unlikely to be harmful. Though evidence supporting soy lecithin
as a supplement is somewhat limited, the evidence backing choline could steer
people towards this food additive in supplement form.

Other Concerns

Some people
are concerned about the use of soy lecithin because it is made from genetically
modified (GMO) soy. If this is a concern
for you, look for organic products, as they must be made with organic soy
lecithin. Also, while the lecithin in
soy is natural, a chemical solvent that is used to extract the lecithin is a
concern for some.